Month: May 2018

I have come to love avocados. Like many of us, the only time I ate avocados was in guacamole. However, I have come to appreciate avocados so much more and try to incorporate them whenever I can into other meals because they add a subtle taste that I can use in place of meat, thanks to their high protein content and abundance of omega-3 fatty acids. The trick to avocados is picking the right one.

The Secret to Avocado Selection

I never knew how to pick an avocado. To me, they all looked the same in the grocery store and I never knew which ones were ripe, over-ripe, or not ready. So, one day I saw a woman in the grocery store buying avocados, and I asked her how she was making her selection. She told me, “It’s easy, just look at the stem.”

Every avocado has a small stump of its stem. If that stump is gone, don’t pick that avocado. If the stub is still there, she taught me to use my finger and try to gently move the stump; if the stump moves with gentle pressure, the avocado is ripe and ready. If the stump breaks off with your finger moving it, don’t buy it. If that wise woman ever reads this, I thank you each time I buy an avocado!

Health Benefits of Avocados

What I also appreciate is the health benefits avocados have for pregnant women! They contain necessary fiber, potassium, omega-3 fatty acids, and low sugar that make them a perfect main course or meat substitute for women (or the whole family!). Since breakfast is the most important meal of the day, I found a way to maximize the benefit avocados offer by making them a main course for a morning meal. This recipe is a packed with protein from egg and the avocado, so it wards off hunger and keeps you feeling full for several hours.

And you can refrigerate the leftovers and eat them for a quick lunch or midmorning snack another day. Your family can customize it, and add their own combinations of herbs or toppings, making it spicy or keeping it mild in any way they like. Its super easy so give this one a try the next time you need a hearty breakfast (or brunch!) without the hassle.

Slice avocados in half and remove the pit. Scoop out about 1 to 2 tablespoons of avocado flesh from the center to make a shallow well that will allow the egg to fit snugly in the center.

Place the avocados in a small baking dish or baking sheet.

Crack an egg into the center of the avocado (Tip: Try to put the egg yolk in first, then fill the egg white in around the yolk. It’s OK if the egg white spills over onto the avocado or down the sides).

Bake 15-20 mins.

Garnish with crumbled bacon, parsley and chives (or any fresh herbs you like), salt and pepper to taste. Try toasted triangles of tortillas or pita bread on the side.

To me, comfort food is something that can be eaten at any time during the year. Regardless of when you eat it, you’re transported, temporarily, to a place or time that brings back good memories and, for a few moments, makes the stresses of everyday life disappear. Comfort food is something I tend to cook slowly to allow all the flavors I love to blend together perfectly. While not typical, I think ratatouille can be comfort food because of the intense flavors and fragrances that come from this dish.

Why You Should Eat Ratatouille

Ratatouille is a French stew from the Provencal region. It uses vegetables that are slowly cooked and blended together to create an incredible, hearty stew. The vegetables provide vitamins, minerals, fiber, and essential amino acids. The olive oil they’re cooked in is a healthy fat.

6 Dishes in 1!

Once prepared, ratatouille can be used in many ways. The longer it sits in the refrigerator, the more intense the flavors become. I love this dish for its possibilities alone!

Eat it as a wonderful stew that goes incredibly well with toasted bread.

Serve it as a sauce over whole wheat pasta or creamy polenta.

Add it as a side dish for grilled chicken or pork.

Place it in a shallow dish and add poached eggs to make a tasty version of “Eggs in Purgatory” or a shakshuka.

Use it as a great filling for omelets.

Eat it cold with crackers for an easy mid-afternoon snack.

This dish does take time to prep all the ingredients and cook, but the results are worth the effort.This dish is perfect to make on a weekend and will provide several servings throughout the work week. And hint: friends and family, ratatouille makes a great dish to bring to a pregnant woman!

Ratatouille

1 large eggplant, cut into 1/3-inch cubes

Salt to taste

6 tablespoons extra virgin olive oil, plus more for serving

2 medium zucchini, cut into 1/3-inch cubes

1 medium onion, finely chopped

4 large cloves garlic, chopped

5 large tomatoes, cut into 1/3-inch cubes, with their juices (or use 1 large [28 ounce] can peeled tomatoes with its juice or 1 pint of cherry tomatoes, halved)

1 tablespoon tomato paste

2 teaspoons fresh chopped thyme, plus more for serving

3/4 teaspoon sugar (optional)

3 tablespoons chopped fresh basil

Heat 3 tablespoons of oil in a large nonstick pan over medium heat.

Add the eggplant and season with 1/4 teaspoon salt. Cook, stirring frequently, until soft and starting to brown, 10 to 12 minutes. Transfer to a plate lined with paper towels and set aside.

Add another tablespoon of oil to the pan. Add the zucchini and cook, stirring frequently, until tender-crisp, 3 to 4 minutes. Sprinkle with some salt and transfer to a 2nd plate lined with paper towels (not the one with the eggplant- both get added separately). Keep it set aside.

Add two more tablespoons of oil to the pan and add the onion. Cook, stirring frequently, for about 5 minutes. Add the garlic and continue cooking for about 3 minutes more.

Add the tomatoes (and their juices), tomato paste, thyme, sugar, and another sprinkle of salt. Cook, stirring occasionally, until the tomatoes are broken down into a sauce, 8 to 10 minutes.

Add the cooked eggplant to the pan; bring to a gentle boil, then reduce the heat to low, and simmer, uncovered, for about 10 minutes or until the eggplant is soft.

Add the zucchini and cook for 1 to 2 minutes more, or until just warmed through.

Taste and adjust seasoning, if necessary.

Sprinkle with fresh basil and thyme, drizzle with a little olive oil if desired

Serve warm or chilled. Leftovers can be stored in the refrigerator in an airtight container for up to 5-7 days or frozen for up to 2 months.

Chinese food has become an ethnic staple in the American diet. There is something satisfying, and inherently comforting, about Chinese food, and recently, chefs preparing Chinese dishes have raised the bar when it comes to ingredients and creating unique flavor profiles. These chefs have elevated Chinese cuisine into a total dining experience that tantalizes all the senses and moves food preparation almost to the level of art.

The Problems With Take-Out

However, Chinese food, especially the take-out version that is common in most cities and towns, despite being delicious, is often far from healthy. The problem with Chinese take-out is that it is often high in sodium. The sauces of certain dishes are made with thickeners or stabilizers that, for pregnant women, lead to fluid retention or gastrointestinal discomforts like gas, bloating, or diarrhea.

Further, most of the appetizers and most of the entrees are fried or cooked in bulk, then reheated and tossed with a sauce depending on the dish ordered. Since the hallmark of Chinese take out food is delivering good food in a short amount of time, most dishes are typically heated by frying or sautéing them a second time in additional oil then combining with a sauce or topping.

Cooking Your Own Chinese Food

The flavors of Chinese, and other Asian cooking, are unique. Asian restaurants are not common in every city or town, so I found a way to bring those Asian-inspired flavors to my own kitchen without having to add in sodium or other preservatives.

Beef and broccoli is a traditional Chinese dish that can be healthy if the right cuts of meat are used and the sauce is made fresh. My beef and broccoli dish is lower in sodium, full of fiber thanks to the broccoli, and lower in fat. My recipe uses corn starch to build a thicker sauce instead of things like MSG (monosodium glutamate) and low sodium soy sauce that is available in most grocery stores. I also use brown rice instead of white rice to add extra fiber and flavor.

Plus, once all the prep work is done, this dish is ready in about 10 to 15 minutes and tastes better than your local take-out restaurant!

Beef & Broccoli

Coating:

2 tablespoons cornstarch

2 tablespoons water

½ teaspoon garlic powder

Meat:

1 tablespoon vegetable oil

1 pound boneless chuck steak, cut into thin strips

Vegetable:

1 tablespoon vegetable oil

4 cups broccoli florets

1 small onion, sliced

Sauce:

1/3 cup low sodium soy sauce

1 ½ tablespoons brown sugar

1 teaspoon ground ginger

1 tablespoon cornstarch

Rice:

2 cups cooked brown rice

Prepare the coating: In a small bowl, combine cornstarch, water, and garlic powder until smooth.

Add the beef strips to the coating mixture. Toss to coat.

In a large skillet (or wok) over medium high heat, add 1 tablespoon vegetable oil and stir fry the beef until cooked, 4 to 5 minutes. Remove and keep warm.

In the same skillet, add 1 tablespoon of oil and stir fry the broccoli and onion until cooked, 4 to 5 minutes.

Return the beef to the skillet.

Prepare the sauce: Combine the soy sauce, brown sugar, ginger, cornstarch and water until smooth. Add to the skillet.